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Your Nutrition is a critical element in your recovery and long-term health. The guide is designed to be flexible with the understanding that schedules and personal preferences make it hard to stick to a rigid regime. Diet is the most direct and effective way to improve your overall health. The more you can incorporate these suggestions into your life, the faster your recovery and the better your long term health.
Dr. Howard Fisher is an acknowledged expert on nutrition and can be found in the "Meet the Doctors" section of this WEB site. Please access the following link for an easy way to obtain his articles and books:
*NB: Nutrition is, obviously, a monumentally huge subject that can and does fully occupy hundreds, if not thousands of WEB sites on the Internet. Our aim here is to touch on a very few pertinant topics on this page. The reader will note that we've touched on other aspects of nutrition on other nutritionally related pages on this site. We make no claim to have provided comprehensive nutritional advice for everyone who has looked at this WEB site. Thank you.
Dear Readers (from Dr. Fisher),
As many of you suspect (and those who know me already know), the fact that I am an anti-aging medicine researcher leaves me in the habit of scanning the literature for information that may be important and useful at the same time. My years spent espousing the dangers of electromagnetic radiation, years ahead of this pandemic threat being recognized allowed me the ability to maintain my beliefs despite what all others thought. Moringa oleifera despite any naysayers is the future of nutritional salvation. When reading the article below, think of how lucky you are to have discovered this miracle tree and how you can avoid the bulk of the potential problems. For years I have asserted to my patients that they obey the caveat of not being hurt by what they ate but to make sure they found another source for their nutrition....... Moringa obviously qualifies as that source.
Is The Food We Eat Killing Us?
May 10, 2012
Are we digging our own graves with our teeth? Is the food that we eat every day slowly killing us? When I was growing up, I just assumed that everything in the grocery store was perfectly safe and perfectly healthy. I just assumed that the government and the big corporations were watching out for us and that they would never allow something harmful to be sold in the stores. Boy, was I wrong! Today, the average American diet is extremely unhealthy. Most of the foods that we all love to eat are absolutely packed with things that will damage our health. Many of the ingredients that make our foods "taste good" such as fat, salt and sugar can be extremely damaging in large amounts. On top of that, most processed foods are absolutely loaded with chemicals and preservatives. The next time you go to the grocery store, just start turning over packages and read the "ingredients" that are being put into our food. If you have never done this before, you will be absolutely amazed. In many of our most common foods there are "ingredients" that I cannot even pronounce. Sadly, most Americans have no idea that eating a steady diet of these processed foods will likely leave them massively overweight, very sick and much closer to death.
Eating healthy takes more time, more effort and more money than eating poorly does. Unfortunately, most Americans are content to chow down on foods that are quick to make and that taste good. In particular, Americans are absolutely addicted to foods that are loaded with sugar and high fructose corn syrup. When you start looking at food product labels, you will find that either sugar or high fructose corn syrup is in almost everything.
For example, I was absolutely amazed when I learned that most bread sold in our grocery stores contains high fructose corn syrup. Why in the world would they need to put that into our bread?
Today, Americans are consuming far more sugar and high fructose corn syrup than ever before, and this has many health professionals very alarmed. Some research studies have linked consumption of large amounts of any type of added sugar - not just high-fructose corn syrup - to such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which can boost your heart attack risk.
But it is not just sweeteners that are a concern. There are great concerns about much of the meat that we eat as well. Today, we grow animals much larger than we used to, but it comes at a price. For example, we pump our cows full of growth hormones and they stand around in piles of their own manureuntil it is time for them to die. If many Americans were aware of where the "cheap beef" in their grocery stores really comes from they might just change their eating habits. Another dramatic change that has happened to our food supply in recent decades has been the rise of genetically modified crops. In this area, there has been nothing short of a revolution.
In 1996, only about 2% of all soybeans in the United States were genetically modified. Today, about 90% of all soybeans in the United States are genetically modified. At this point, approximately 70% of all processed foods in our grocery stores contain at least one ingredient that has been genetically modified. This is one reason why so many Americans have shifted to an organic diet. Nobody really knows what the long-term health effects of eating all of this genetically-modified food will be on all of us.
But there are some things that we do know. For example, if you drink large amounts of soda every day you are going to gain weight and you are likely to damage your health. Sadly, even though we know this, the average American still consumes over 600 12-ounce servings of soda per year. Is it any wonder that we have an obesity epidemic in America? As I wrote about the other day, approximately 36 percent of all Americans are obese. In fact, the United States has a higher percentage of obese people than any other major industrialized nation does. All of this obesity helps to explain the dramatic rise that we have seen in diseases such as cancer, heart disease and diabetes in recent years. Did you know that people living in the United States are three times more likely to have diabetes than people living in the United Kingdom? It is not a mystery why this is happening. It is because of our unhealthy diets. The food we eat is killing us. We are a nation that is becoming a little less healthy every single day, and this is causing healthcare costs to completely spiral out of control.
According to the Bureau of Economic Analysis, health care costs accounted for just 9.5% of all personal consumption back in 1980. Today they account for approximately 16.3%. That is an incredible rise. And health care costs have been rising much faster than the overall rate of inflation. For example, health insurance premiums have risen three times faster than wages have in the United States over the past decade. As Americans get sicker, health care will continue to be a "growth industry". When we all get sick, what do the doctors do? They put us all on prescription drugs. According to the CDC, the percentage of Americans that report that they have taken at least one prescription drug within the last 30 days has risen to almost 50 percent. In fact, 31 percent of Americans say that they have taken at least two prescription drugs within the last 30 days and 11 percent have taken at least five prescription drugs within the last 30 days. But what happens when you take prescription drugs? Well, most of them have nasty little side effects that cause even more health problems.
You know, there is something to be said for going back to a much more natural approach to health. For example, a recent study found that Amish children have very low levels of asthma and allergies. The following is from a recent Reuters article….
Amish children raised on rural farms in northern Indiana suffer from asthma and allergies less often even than Swiss farm kids, a group known to be relatively free from allergies, according to a new study.
"The rates are very, very low," said Dr. Mark Holbreich, the study's lead author. "So there's something that we feel is even more protective in the Amish" than in European farming communities.
What it is about growing up on farms - and Amish farms in particular - that seems to prevent allergies remains unclear.
Could the Amish teach the rest of us a thing or two about staying healthy? That is something to think about. Another aspect of all this is the packaging that our food comes in. Chemicals from the packaging our food comes in can often get into our food and have serious health effects as an article by Emily Barrett recently described….
Increasingly, evidence shows that the plastics and wrappers used for packaging can inadvertently leach unwanted chemicals into food. Several recent studies found high levels of bisphenol A - an environmental chemical that can disrupt hormonal processes - in canned foods and inpackaged foods for people and pets.
Now, another study suggests that the problems go far beyond just one culprit or one health effect. Among the many toxic chemicals that can migrate from packaging into food are the endocrine disrupting phthalates and organotins and the carcinogen benzophenone. These compounds are heavily used in food packaging and have known health effects, yet are not routinely tested or regulated in food, according to the paper's author Jane Muncke.*
Although some regulations exist to guarantee safe food packaging, the current system does not address concerns posed by endocrine disrupting chemicals, Muncke explains.* The associated health effects of exposure to hormone altering compounds are many and varied, including immune disfunction, metabolic disorders (diabetes, thyroid) and reproductive problems.
But our story is still not over. After we are done with our food we throw the packaging in the garbage and most Americans never even think about where it eventually ends up. Unfortunately, much of it ends up out in the ocean. In the Pacific Ocean today, there is a toxic stew of plastic and garbage about twice the size of the continental United States that is known as the "Great Pacific Garbage Patch". According to a BBC report, there are now 100 times more small plastic fragments in the northeast Pacific Ocean than 40 years ago. But most of us never even stop and think about how the food we eat is destroying our bodies and the world around us. Most of us just go through our daily lives assuming that somehow everything is going to be okay. But the truth is that our food is causing major problems.
Sadly, with each passing year the federal government and the big corporations get even more control over our system of food distribution. Hopefully more Americans will wake up and will start rejecting the "food" that the system wants to cram down our throats. We all need to start making better choices. Growing a garden, eating organic foods and supporting local farmers are some good places to start. Moringa oleifera makes a lot of sense in light of this.
Dr. Howard W. Fisher,
Anti-Aging Medicine Research, Lecturer, Author
Shifting Time from the Chronological Clock to the Physiological Clock
Fascinating History of the McDonald's French Fry
This fascinating New Yorker piece describes the transformation of French fries from a relatively obscure food to a market giant.
It also details how they changed from being an already unhealthy food to being a truly terrible one, and a major factor in the obesity epidemic.
The modern French fry was primarily the vision of Ray Kroc. He visited the first McDonald's hamburger stand in San Bernardino, California in 1954 because they were using eight of his five-spindle Multimixer milkshake machines.
He flew there to learn more about the operation.
Beyond the shakes and hamburgers, what really captured Kroc's attention was the way French fries were made. Soon after buying the franchising rights from the McDonald brothers, Kroc brought the lessons of the manufacturing world to the restaurant business, with an evangelical emphasis on making French fries of consistent quality everywhere, all the time.
Over time, French fries gradually became more and more unhealthy, most recently because of the use of trans fats in the deep-frying process. Nonetheless, the average American now consumes 30 pounds of French fries each year. If you've ever wondered how French fries became the health-harming staple of fast-food diets around the world, one of the worst foods anyone could eat, and a huge money-maker for McDonald's, the largest of all fast-food restaurant chains, this excellent New Yorker piece will give you the inside scoop.
Potatoes are already harmful enough in their natural state, as the simple sugars they contain are rapidly converted in your body to glucose that raises your insulin levels. Preparing them in cooking oils and at high temperatures make the biggest difference of all, however, spurring the formation of the cancer-causing chemical acrylamide.
With all the attention paid to the health risks associated with harmful cooking oils, however, McDonald's recently made the switch to a trans-fat-free frying oil, albeit long after competitors like Taco Bell and Wendy's did. Even so, French fries are a food that does no benefit to anyone's health and well-being.
Even without trans fats, foods that are fried in vegetable oils like canola, soybean, safflower, corn, and other seed and nut oils are problematic. These polyunsaturated fats easily become rancid when exposed to oxygen, and produce large amounts of damaging free radicals in your body.
They are also very susceptible to heat-induced damage from cooking. What is not commonly known is that these oils can actually cause aging, clotting, inflammation, cancer and weight gain. You can read the article Secrets of the Edible Oil Industry for more information.
Nutritionists: Soda making Americans drink themselves fat. This Story Highlights
Soft drinks contribute 10 percent of the calories in the American diet
Center for Science in the Public Interest: Soda is "quintessential junk food"
CSPI wants obesity warning labels on the sides of soda cans
Scientists: Body reacts differently to liquid calories than solid food
By Caleb Hellerman
(CNN) -- If you're searching for a villain in America's obesity epidemic, most nutritionists tell you to put one picture on the wanted poster: a cold, bubbly glass of soda pop. Full of sugar, soda adds calories without making a person feel full, nutritionists say.
"Liquid candy" to detractors, sweetened soft drinks are so ubiquitous that they contribute about 10 percent of the calories in the American diet, according to government data. In fact, said Dr. David Ludwig, a Harvard endocrinologist whose 2001 paper in the Lancet is widely cited by obesity researchers, sweetened drinks are the only specific food that clinical research has directly linked to weight gain.
"Highly concentrated starches and sugars promote overeating, and the granddaddy of them all is sugar-sweetened beverages," said Ludwig, who runs the Optimal Weight for Life Program at Children's Hospital in Boston.
The rise in soft drink consumption mirrors the national march towards obesity. At the midpoint of the 20th century, Americans drank four times as much milk as soda pop. Today, the ratio is almost completely reversed, according to the U.S. Department of Agriculture. Meanwhile, in the past 30 years the national obesity rate has more than doubled, and among teenagers, more than tripled, reports the Centers for Disease Control and Prevention.
"Soda pop is a quintessential junk food," said Michael Jacobson, who heads the Center for Science in the Public Interest, which lobbies for government restrictions on foods it considers unhealthy. "It's just pure calories, and no nutrients. It's like a bomb in our diet." Jacobson said the CSPI is pushing to require obesity warning labels on the sides of soda cans, like the surgeon general's warning on cigarettes. While nutritionists are united in their dislike for nondiet soda, the "why" is controversial.
Some point a finger at high-fructose corn syrup, or HFCS, the sweetener used in most nondiet drinks. Last month, researchers at Rutgers University said they'd identified compounds in HFCS which may start a chemical chain reaction, leading to diabetes. Most scientists, though, say there's little difference between HFCS and simple sugar, either in chemistry or the way they're handled by the body. A bigger problem, doctors say, is simply the sheer number of calories. You'll find about 400 calories in a 32-ounce "extra-large" Coke, a fast-food staple. That's nearly a quarter of what the average adult woman needs in a whole day.
Immigrant children struggle with junk food. Scientists also say the body doesn't respond to liquid calories in the same way it would if those calories came in the form of French fries or chocolate cake. Appetite is controlled by a complex mix of hormones. Some signal the brain that your stomach is getting full. Others, including a hormone known as ghrelin, signal it's time to eat again.
If you eat a big burger, the level of ghrelin drops for a few hours. That drop doesn't happen if you drink a Big Gulp soda, even if it has more calories than the burger, according to Wayne Campbell, a professor in the Department of Foods and Nutrition at Purdue University. "We're finding your hunger does not go down as far when you consume a beverage, as when you consume a solid," Campbell said. The result: Even with 500 liquid calories in stomach, you polish off the burger too. Campbell cautioned that the ghrelin theory isn't proven and that other factors -- such as a food's smell, or the sensation of chewing -- may affect appetite just as much, or even more. Our expectations also play a role. "Soup is the anomaly to the liquid calorie research," he said. "People perceive soup as a meal, unlike drinking a Coke. So when we've done these types of studies, but used soup as the liquid, we don't see the same differences in [appetite] response."
The sugar in soda pop not only provides a massive dose of calories, but triggers a vicious appetite cycle, said Ludwig, who wrote "Ending the Food Fight," about healthy eating for children. "It's rapidly absorbed, which raises blood sugar and in effect causes the body to panic." The body releases insulin to break down the sugar, "but the body overcompensates, and blood sugar drops below the fasting level," lower than it was in the first place. Recognizing low blood sugar, the body releases ghrelin and other hormones, inducing hunger, inducing us to eat even more, Ludwig said.
The public is catching on, he said.
"In our obesity clinic, we used to routinely see patients coming in who were drinking four or five soft drinks a day. Now it's rare. That seems to be the first factor that comes to mind, when people are trying to lose weight." Soft drink companies, under fire, are taking steps including a pledge last year to phase out nondiet soft drinks from America's schools. A progress report issued Monday by the American Beverage Association said that shipments to schools of sweetened soda are down 45 percent since 2004, while shipments of bottled water are up 23 percent. "There's no question the changes that are happening in schools are a mirror of what's happening in the larger marketplace," said Susan Neely, the ABA's president & CEO. "Adults, like kids, are reaching for lower-calorie beverages. ... As a consumer product company, we want to give consumers what they want."
While fighting obesity is complicated, Ludwig said, the first step is clear. "Giving up sugary soda for diet drinks, or water, will cause you to lose weight." E-mail to a friend
"Nutrition Facts" Are Inaccurate
Reading the "Nutrition Facts" panels on foods may not be as reliable an indicator of a food's nutrients as you may think.
"Good Morning America" hired a lab to test a dozen packaged food products to see if the nutrients matched the labels.
The government allows foods to contain 20 percent more diet-damaging ingredients than the label lists before taking enforcement action, and all 12 products were indeed over in one way or another. Three were actually over by more than 20 percent, including:
David's Sunflower Seeds with 23 percent more saturated fat
Ritz Crackers with 36 percent more sodium
Wonderbread with 70 percent more total fat
Meanwhile, manufacturers are allowed to list "0" on the label even if their product contains up to half a gram of the item in question. Despite a "0" on the labels, there were small amounts of saturated fat in Baked Lay's Potato Chips, Rold Gold pretzels, Special K Cereal and Grape Nuts Trail Mix Crunch, and trans fats in Nabisco Cheese Nips.
Good Morning America did point out that their study was small, and included only one sample of each product. When the U.S. Food and Drug Administration (FDA) tests nutrition labels, it buys multiple samples from different lots.
ABC News April 7, 2008
See also Cima, J, "How to Use a Successful Nutrition Program in Your Practice: It's your Body Composition!," Am. Chiro, Vol. 31, #8, August, 2009.
Seaweed: Maybe the best food in existence!
Seaweed is called ancient super food and was our ancestors secret to health and longevity.
For thousands of years, our forefathers ate seaweed for optimum nutrition. There were times in history that sea vegetable gardens where kept specifically for the rich. And seaweed has been considered a perfect food in china for over 2000 years. Seaweed draws an extraordinary wealth of mineral elements from the sea that can account for up to 36% of its dry mass. This food is high in iodine, calcium, magnesium, iron, vitamins C and A, protein, Vitamins B, fiber and, alpha linoleic acid, EPA, and so much more.
Nori includes almost all the mineral elements, which are used effectively in our body. This common seaweed contains more vitamins than fruits and vegetables. It is abundant in dietary fiber.
Raw or sun dried seaweed contains:
•High protein content: from 20% in green algae to 70% in spirulina.
•High mineral content, especially: iodine, calcium, iron, magnesium.
•More vitamin C than oranges.
•Natural iodine maintaining a healthy thyroid function.
•Anti-viral, anti-bacterial, anti-inflammatory properties
•Large proportion of natural, organic iodine aiding in maintaining a healthy thyroid function (not to be compared with the toxic substitute added to table salt.
•One of the richest plant sources of calcium.
•Polysaccharides: important in the prevention of degenerative diseases including cardiovascular and diabetes 2, increase the amount of feel-good chemicals in the brain, improves liver function, stabilizes blood sugar.
This results in the following seaweed health benefits: healthy hearing, improved memory, clear skin, good eyesight, dental health, healthy thyroid function, improved immune system, prevents allergies and infections, lowers blood pressure, nurtures healthy heart vessels, normalizes cholesterol levels, support bon health, aids in waste movement and digestion.
Seaweed is often eaten in Sushi (nori), you could eat the nori sheets as is or you can make a delicious salad. See below:
Seaweed Salad Recipe:
This recipe is incredibly nutritious and healthy. In the raw version we've replaced the sugar with stevia and the rice vinegar with lemon juice. Of course we use a non pasteurized soy sauce: tamari
This super foods salad is fantastically nutritious and tasty. As well, it's quick and easy to prepare.
Seaweed of your choice (raw, unroasted)
Raw sesame oil
Bragg aminos or tamari
Sushi fish or chicken to give some substance to the mix
For the dressing. combine stevia, oil, soy and lemon juice. Mix with the seaweed. sprinkle sesame seeds on top.
PROTEIN SHAKES CAN BE GREAT! *From Dr. Mercola.
JUST REMEMBER TO ADD THE RIGHT INGREDIANTS:
Body builders, athletes and active people everywhere are drinking more protein shakes than ever... even when they don't taste all that great. Dieters looking to lose those extra pounds fast are replacing daily candy bars with protein bars... even when they taste more like sawdust than sweets.
People of all shapes and sizes and activity levels from teens to retirees are beginning to finally understand the value of protein in their daily diet.
So, what's all the buzz about?
Protein is an essential part of *every* cell in your entire body.
Protein is a "macronutrient." Other macronutrients include fat and carbohydrates. Your body needs macronutrients to stay healthy. Compared to relatively small amount of micronutrients (vitamins and minerals) that your body requires, you need macronutrients (and lots of them) every day to stay well.
The main difference between protein, versus fats & carbs, is that your body cannot store protein. Regretfully, we know the same can't be said about fat! So, what does this mean to you? If you want to take advantage of protein's incredible health-enhancing benefits, you need a daily diet that is rich in them. "Easy enough," you say to yourself. "I'll just eat anything that has protein in it, right?"
Getting the Right Protein is Critical:
You need the right proteins delivered in the most effective way to guarantee peak benefits from head to foot.
Here are some great food sources of high-quality protein:
But one of the easiest and quickest ways I've found to make sure I'm getting the best supply of high-quality protein in my daily diet is to supplement with an all-natural whey protein powder. Whey protein powder will refuel your body with critical amino acids, micro-nutrients and cofactors you need to maintain optimal health.
Why Supplement Your Diet with an All-Natural Whey Protein Powder?
Particularly as you age, your body gradually loses its ability to produce critical amino acids -- the essential proteins you need for energy production, immune actions and protein buildup in the muscle. Therefore, the need to supplement with these amino acids increases as you get older and increases even more in times of high physical stress, like after a workout, or when recovering from injury or illness.
That's where WHEY protein comes in...
Whey protein contains all the essential amino acids*. Plus it boasts the highest protein quality rating among all proteins. Thus, it is a complete protein. Whey protein is a by-product of the cheese manufacturing process. At one time it was discarded or used for animal feed, but researchers later realized whey protein has incredible benefits for humans.
High-quality whey protein can have dramatic effects. Benefits include:
You can quickly see why whey protein is so beneficial for anyone living an active lifestyle. Personally, I enjoy drinking shakes from whey protein powder -- there's no better way to greet the day or finish a workout than with a tasty cold protein shake. But, finding a protein powder that contains the right proteins, in the most effective blend, with the most nutritionally beneficial outcomes, AND actually tastes good can be a real challenge...
Truly High-Quality Whey Protein Powder is Hard to Find:
Perhaps you've done what I've done, and tried just about every brand out there... and you also questioned the same sorts of things I did:
What's the most challenging part of finding a quality whey protein powder? Most brands out there don't actually give you answers to any of these questions. That's why it's important for you to know why...
Not All Whey Powders are Equal:
In my research, I've learned a tremendous amount about the available whey protein powders on the market. I was shocked by what I discovered and I think you will be, too. For starters, many commercially-available whey protein powders are significantly damaged and nutritionally deficient due to over-processing and because the original source of the whey is compromised. That means before you've even opened the container, you're in trouble. And that's just not right. That's why I created a list that compares do's and don'ts when choosing a quality whey protein powder.
Do yourself a favor... Check out this list and make sure you're buying a whey protein powder that has all eight of these qualities needed to be a real winner...
The 8 Essentials to Look For in Your Whey Protein Powder:
Compared to grain-fed cows, grass fed cows produce Whey that:
Many American dairy farmers inject the hormone rBGH in dairy cows to increase milk production. This hormone has been linked to serious disease and illness, including cancer. Choose whey made from hormone-free cows.
Most whey is heat processed which:
Cold processed whey protects the nutrients in their natural state.
Acid / Ion Exchange Processing is cheaper than acid-free processing, but it denatures the amino acid profiles by using acids and chemicals to separate the whey from the fats.
Protein isolates are proteins stripped away from their nutritional cofactors. There are three problems with that...
Most whey products are artificially sweetened making them useless if you have sugar sensitivities, or just don't want to put artificial sweeteners or flavors into your body.
Your whey should be low glycemic, low carb and should not contain any artificial sweeteners, sugar alcohol, glycerin, fructose, sugar or gluten.
Most whey proteins provide some benefit. But, due to the ingredients, the source of the whey, the concentration of beneficial nutrients, or the type of processing, many whey products simply don't deliver what they promise.
You want whey that's guaranteed to retain its maximum biological value -- one with all the key amino acids, cofactors and beneficial micronutrients present and intact rather than compromised or damaged, and not missing any amino acids or essential nutrients.
Many whey products contain long-chain fatty acids which are hard to digest and require bile acids to absorb. You want a whey protein powder with medium chain triglycerides (MCT). These are easily absorbed, digested quickly, and utilized as energy without causing digestive stress. Ideally, you want a product in which the MCT come from the best source of all -- coconut oil.
I realize that's a lot to look for in a whey protein powder, but it's absolutely worth your time and health. You can search your local health food store's shelves and you might find one or two products that have some of the things you want, but that's unlikely... especially finding one that doesn't contain any of the things you don't want with those you do. But, I'm about to make it easy for you.
I've actually created a whey protein powder that I believe is far superior to others on the market.* It has everything you want, nothing you don't want... plus, it actually tastes really, really great!
The High-Quality Whey to Achieve Better Health* MIRACLE WHEY (tm) is here.
After discovering how most whey protein powders just didn't live up to what your body really needs, I knew I had to take everything I'd learned and create a winning whey protein powder.* Miracle Whey™ is the result of years of development. Take a look at just a few of the benefits you'll receive when you supplement your daily diet with Miracle Whey:
Plus, Miracle Whey™ contains the much researched (and scientifically proven) beta glucans, so you can be sure that your immune system is getting the boost it needs. Beta glucans modulate your immune response. Most importantly, they don't over-stimulate your immune system like so many other products.
Dr. Haberstroh's secret "Shake" recipe:
1) Into a blender put two handfuls of ice cubes
2) Two Bananas
3) Strawberry/banana yogurt (amount is up to you, depending on how big you want your shake)
4) Peach yogurt. (same thing)
5) Water (amount varies depending on how big a shake and how thick or thin you want it)
6) Two scoops of WHEY Protein (Your choice but consider what you read in this news item from Dr. Mercola)
That is one unbelievably delicious, cooling, nutritious shake especially tasty after a hard workout. Try it and see for yourself.